,

Friday March 10th

Open week 3.

 

Class will run as normal throughout friday, your WOD will be the Open WOD 🙂

,

Thursday March 9th

Warm Up

Laps of love

 

WOD

5 rounds for time:

50 double unders

25 sit ups

 

Skill

30 on 30 off:

plank hold

squat hold

super couch hippy stretch

,

Wednesday March 8th

Warm Up

banded pull aparts

banded oh press

mtn climbers

x20

 

WOD

4 rounds: 9min cap

15 stoh

15burpee over bar

(rx unbroken stoh)

 

Skill

0-4mins:

tabatta hollow

5-9mins:

tabatta arch

10-15mins:

1-5 kipping swing(scale back to active hollow hang)

 

,

Tuesday March 7th

Warm Up

Tabatta(2 x20sec)

bike

burpees

pvc cleans

 

WOD

20min AMRAP

1 hang power clean(scale up to power clean from floor)

3 push up(scale up to hspu)

5 wallball

 

Skill

e2mom x 14mins(6sets + team talk)

set 1-3:

db/kb front squat x 10 reps(focus on front rack stability with awkward object)

team talk x 2mins

set 4-6: Single arm oh squat x 5/5(use db or kb or small plate

make em pretty reps instead of heavy load

,

Monday March 6th

Warm Up

10 air squats

10 lunges

10 pull aparts

5 burpees

 

WOD

In a team of 3 Complete

300 cal row

150 cal bike

 

Movement(in wod room) 

e3mom x 15mins

20 db/kb bench

+

Sit ups 10-20

,

Friday 3rd of March

Its week 2 of the Open.

 

We will be running the Open WOD as the class WOD all day

,

Thursday 2nd of March

Warm Up

5min amrap

10 squats

10 sit ups

10 push ups

5 burpees

 

WOD

3 x 500m row

rest 5mins between efforts

you have 2:30 to complete your 500m

goal is to get the fastest three times possible

 

Gymnastics 

0-4mins: hs kick ups

5-9mins: hs hold against wall

10-15mins: headstands with a buddy

,

Wednesday March 1st

Warm Up

Sally Up

into pvc mobility

 

WOD

21-15-9

c2b/jumping c2b(dont rip your hands!)

box jump

kb swing

(10min cap)

 

Barbell cycling 

3 x tall squat snatch(up to hang snatch)

e2mom x 12mins

 

,

Tuesday February 28th

Warm Up

banded:

20 pass throughs

20 press

20 pull aparts

10 lunges

 

WOD

11min AMRAP

11 burpees

11 push ups(hspu)

11 right arm lunges

11 left arm lunges

oh-fr rack-farmers

 

Movement

Front squats x 5

e2mom x 12mins

,

Monday February 27th

Warm Up

Tabatta Jump jacks and air squats

Coach led lunge complex

 

WOD

30 wallballs

100 doubles

30 wallballs

100 doubles

rx unbroken wb

scale doubles 50/high singles

 

Gymnastics

15min emom:

Min 1: 30 sec arch hold

Min 2: 5 hollow pull back

Min 3: 5 kipping swing